Bowflex Xtreme 2 SE manual Minute UPPER/LOWER Body

20 MINUTE UPPER/LOWER BODY

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular­

­benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program

­training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.

DAY 1 & 3
	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	1-3	12-15
	Back	Seated Lat Rows	1-3	12-15
	Shoulders	Crossover Rear Delt Rows	1-3	12-15
	Arms	Biceps Curl	1-3	12-15
		Triceps Extension	1-3	12-15

DAY 2 & 4
	Body Part	Exercise	Sets	Reps
	Legs	Leg Extension	1-3	12-15
		Leg Curl	1-3	12-15
		Standing Hip Extension	1-3	12-15
	Trunk	Standing Hip Abduction	1-3	12-15
		Standing Low Back Extension	1-3	10-12
		Seated Abdominal Crunch	1-3	10-12